Meat • Deep Nutrition Analytics
Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled
As a recognized meat, Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled delivers 192 calories per 100g, with energy primarily anchored by protein (27.7g) to support daily activity. On the micronutrient spectrum, it provides a strong 68% DV of Vitamin B12 (1.63 µg) per 100g. While caloric density is concentrated at 1.9 kcal/g, its robust micronutrient diversity offers meaningful cellular nourishment.
- Protein
- 27.7 g
- Carbohydrates
- 0 g
- Fat
- 8.2 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled supplies 27.7g of protein per 100g, accounting for approximately 58% of its total caloric value. With minimal or zero carbohydrates, it delivers efficient amino acid density for muscular recovery and metabolic support.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Fiber, total dietary | 0 g |
| Protein | 27.7 g |
| Total Sugars | 0 g |
| Total lipid (fat) | 8.2 g |
| Carbohydrate, by difference | 0 g |
| Energy | 192 kcal |
| Energy | 805 kJ |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B12 | 1.6 µg |
| Selenium | 29.4 µg |
| Zinc | 4.9 mg |
| Vitamin B6 | 0.6 mg |
| Phosphorus | 210 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-12 | 1.6 µg |
| Vitamin K (phylloquinone) | 1.4 µg |
| Vitamin E (alpha-tocopherol) | 0.4 mg |
| Vitamin B-6 | 0.6 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 1.7 mg |
| Magnesium, Mg | 23 mg |
| Phosphorus, P | 210 mg |
| Sodium, Na | 56 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
| Calcium, Ca | 20 mg |
| Potassium, K | 339 mg |
| Zinc, Zn | 4.9 mg |
| Selenium, Se | 29.4 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Hydroxyproline | 0.3 g |
| Betaine | 13.8 mg |
| Choline, total | 105 mg |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0.2 g |
| MUFA 16:1 | 0.3 g |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 9 µg |
| Ash | 1.1 g |
| Tryptophan | 0.2 g |
| Threonine | 1.1 g |
| Methionine | 0.7 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.9 g |
| Alanine | 1.7 g |
| Glutamic acid | 4.2 g |
| Glycine | 1.7 g |
| Proline | 1.3 g |
| SFA 10:0 | 0 g |
| SFA 16:0 | 2.2 g |
| SFA 18:0 | 1 g |
| MUFA 18:1 | 3 g |
| PUFA 18:2 | 0.2 g |
| PUFA 18:3 | 0.1 g |
| PUFA 20:4 | 0 g |
| MUFA 20:1 | 0 g |
| Isoleucine | 1.3 g |
| Leucine | 2.2 g |
| Lysine | 2.3 g |
| Cystine | 0.4 g |
| Valine | 1.4 g |
| Arginine | 1.8 g |
| Histidine | 0.9 g |
| Aspartic acid | 2.5 g |
| Serine | 1.1 g |
| Water | 64.2 g |
| Niacin | 7.4 mg |
| Pantothenic acid | 0.5 mg |
| Fatty acids, total monounsaturated | 3.3 g |
| Fatty acids, total polyunsaturated | 0.3 g |
| Folate, DFE | 9 µg |
| Folate, food | 9 µg |
| Cholesterol | 79 mg |
| Fatty acids, total saturated | 3.4 g |
Serving calculator
Nutritional Highlights & Outliers
High Vitamin B12
Delivers 1.6 µg of Vitamin B12 (68% DV), essential for neurological function, DNA synthesis, and red blood cell formation.
Zinc Rich
Contains 4.9 mg of zinc, vital for cellular immunity, wound recovery, and protein metabolic processes.
Common serving sizes
- steak (yield from 475 g raw meat)383 g
- oz85 g
Compare Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled with Category Peers
Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled vs Beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled
Compared to Beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled, Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled has 2% more protein and 0% higher calories per 100g.
Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled vs Beef, ground, 93% lean meat / 7% fat, loaf, cooked, baked
Compared to Beef, ground, 93% lean meat / 7% fat, loaf, cooked, baked, Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled has 3% more protein and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled?
A standard 100-gram serving of Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled contains 192 calories (803 kJ), alongside 27.7g of protein, 0g of carbohydrates, and 8.2g of fat.
In common serving sizes:- 383g (steak (yield from 475 g raw meat)): ~735 kcal
- 85g (oz): ~163 kcal
Is Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled suitable for a keto or low-carb diet?
Yes. With only 0g of net carbs per 100g (0g total carbohydrates minus 0g dietary fiber), Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled are:
- Vitamin B12: 1.63 µg (68% of your daily value)
- Selenium: 29.4 µg (53% of your daily value)
- Zinc: 4.9 mg (45% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 168733).